Lay the groundwork(prepare the way) for robust(strong) mental well-being by becoming aware of how your feelings are generated.

When Dr. Julie worked with patients caught in an ongoing(continuous) low mood, she noticed some common thought patterns. To her patients, it often felt like their low moods came out of nowhere, or that their brains were simply faulty(guilty, blameful). It seemed like other people were born with the ability to be happy, but for them, it was out of reach. These beliefs prevented them from taking their mental health into their own hands. But let’s take a closer look at how a bad mood might arise.

Say you’ve been working late, worried about a fast-approaching deadline. You finally make it to bed, but you’re too tired to remember your usual glass of water before sleep. You spend the night tossing and turning, worried about your deadline. You drift into a light, restless sleep (drift into sleep=fall asleep)– only to be jolted(moved) awake by your horribly loud alarm.

You wake up irritated(annoyed), exhausted(tired), and with stress hormones shooting through your body. In short, you’re in a bad mood.

It’s easy to see why, isn’t it? Your bad mood didn’t come out of nowhere – you’re stressed, sleep-deprived(suffering from a lack of sleep), and dehydrated(thirsty)!

Of course, not all low moods arise due to(because of) a night of dehydrated tossing and turning. But what’s important to understand about emotions is that they’re constructed(built) by a variety of factors, many of which we can influence. If you’re in a bad mood, it’s actually more likely that you’re experiencing an unmet(not fulfilled) need and not a malfunction(failure) in your brain!

So the first step to relieving(ease, reduce the pain) an ongoing low mood is to reflect upon(Think about something deeply) what those unmet needs might be. Dr. Julie helps her patients build this awareness over time by asking questions that help uncover(reveal) what’s going on in their bodies and in their minds. Once she and her patient have started to break down(analyze) the thoughts, behaviors, and environmental stressors that contribute(help) to a low mood, the patient can start to address those unmet needs.

📚هایلایت 2 خلاصه کتاب 

Why Has Nobody Told Me This Before?

✅Lay the groundwork : راه را هموار کردن

✅robust : قوی و سالم

✅generate: تولید کردن

✅patient: بیمار

✅ongoing : دائمی

✅common : رایج

✅thought patterns: الگوهای فکری

✅faulty: مقصر

✅out of reach: خارج از دسترس

✅belief: باور

✅prevent : جلوگیری کردن

✅arise: رخ دادن

✅fast-approaching deadline: مهلت نزدیک

✅tossing and turning: غلط زدن

✅drift into sleep: به خواب رفتن

✅restless : کلافه

✅jolt awake : از خواب پریدن

✅horribly loud : به طرز وحشتناکی بلند

✅irritated: کلافه

✅exhausted: خسته

✅sleep-deprived: کمبود خواب داشتن

✅dehydrated: کمبود آب داشتن

✅due to : به خاطر

✅a variety of factors: عوامل گوناگون

✅unmet need : نیازی که برآورده نشده

✅malfunction : اختلال عملکرد

✅relieving : تسکین دادن

✅reflect upon : عمیقا فکر کردن

✅uncover : پرده برداری کردن

✅break down : تجزیه و تحلیل کردن

✅environmental stressors : عوامل استرس زای محیطی

✅address(v): حل کردن

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